About this exercise
Puppy pose is a gentle yoga stretch that lengthens the spine and opens the shoulders and lats, releasing tension through the upper back. It also gives the chest and hips a mild stretch.
Puppy pose
Step by step instructions, muscle activation and variants for the Puppy pose.
EasyMiddle back
How to Perform
- Start on all fours with your shoulders over your wrists and hips over your knees
- Walk your hands forward while keeping your hips stacked above your knees
- Lower your chest and forehead toward the floor, letting your arms extend in front of you
- Keep a slight arch in your lower back and press your hands into the mat
- Hold the position and breathe deeply, feeling the stretch through your shoulders and spine
- Slowly walk your hands back to return to the starting position
Muscle Activation
Primary
Middle back
Secondary
Glutes
About the Puppy pose
The Puppy pose is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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